Abdominal Wheel and Ab Roller: Benefits, How to Use It, Mistakes to Avoid

Abdominal Wheel and Ab Roller: Benefits, How to Use It, Mistakes to Avoid

In this article, we’re going to look at the benefits of using Abdominal Wheel, how to use it correctly, and what you should avoid to prevent any injuries.

What are the benefits of using an abdominal wheel?

An abdominal wheel – or an Ab Roller – is a workout tool that improves strength and ab control.

The role of our core, and particularly the abdominal muscles, is to keep us upright, protect our spine and internal organs, and keep the upper body extended.

One of the major benefits of working with the abdominal wheel is that it does so in extension rather than flexion.

It’s easy to carry, takes up little space and affordable to boot, making it the perfect tool to complete your set of training equipment.

Ab Roller

It takes up hardly any spaces, making it perfect for home workouts.

Muscles worked

As the name suggests, abdominal rollers, also known as “ab wheels”, predominantly work the abdominal muscles.

However, that gives us only a very simple view of the large complex of muscles that work together with abdominal wheel.

It’s an exercise that works the rectus abdominis and external and internal obliques in extension. Unlike the classic abdominal contraction exercises such as the classic “crunches” or “sit ups”…

Not only do the abs work, but the spinal erectors and the deep transverse too, which are needed to ensure correct posture and to prevent you from getting hurt.

But there’s more… Because with this exercise, what we do is to extend the core holding the abdominal wheel, and arm (triceps brachii), shoulder (deltoid, major round) and back muscles all work to keep you stable and control the movement.

Abdominal Wheel without knee support

In its more complex version (when your knees aren’t supported), the femoral rectum musculature is also worked.

All this makes it a very complete exercise for gaining strength and improving physical condition.

How do you use the ab wheel correctly?

The most frequent error when performing exercises with the abdominal wheel is not controlling the movement, especially in the return phase.

It’s incredibly important you manage the following points to perform and train your abdominal muscles correctly with the abdominal wheel.

  • Activate the deep musculature of your abdomen from the starting position.
  • Keep your shoulders stable throughout.
  • Exhale by extending the core forward.
  • Keep your hip in a neutral position: avoid relaxing the abdomen wall and let the weight fall on your shoulders so as not to arch your lower back.
  • Extend your core to a point where you can still control the back movement.
Let’s think of it as a dynamic plank, with the spine and hips remaining stable through all phases of movement.

Exercises for beginners

Before moving on to the more complex exercises, we can begin with more simple variations to strengthen the abs.

  • Isometric plank with hands placed away from the shoulders: to gain strength and stability in the shoulders, arms and abdominal wall.
  • Isometric plank with hands placed on a foam roller.
  • Perform the exercise with a shorter course using suspension training.

Recommendations for beginners abdominal wheel

Start by performing the abdominal roll with knee support.

When first using the abdominal wheel, start with short movements and then increase the distance as you gain strength and control.

Craw exercises for the more advanced

Its practices requires the following:

  • Hands parallel to the ground, wider than shoulder width apart.
  • Your feet go on the clips attached to the wheel handles.
  • Hold your balance for 10 seconds.
  • Move forward with your hands as your only recourse.
  • Return to the starting position.
  • Perfeorm 2 sets of 10 or 12 reps.

Common errors to avoid

While it is a very complete exercise that’s great to include in your strength training routines to improve your overall physical fitness levels, given its demands, it’s important you take note of the following errors to avoid injuries or back pain:

  • Arching your lower back: this is a sign that your abdomen isn’t active and that your spine is unprotected, which can cause back pain.
  • Dropping your weight on your hands and shoulders.
  • Excessive flexing of the wrists, losing control and stability of the shoulder girdle.
  • Excessive extension or range of travel making the return phase difficult.
  • Important: keeping your back straight.

What to bear in mind when using an ab wheel

If you’re thinking of buying a roller for your abs, there are a number of things to bear in mind:

  • Ergonomics: It should have an ergonomic grip for exercising with maximum comfort and efficiency.
  • Safety: Depending on the type of surface, some wheels will be work better or worse. To ensure perfect practice, choose an wheel that has non-slip properties so that it can roll without slipping.
  • Durability: Choose an ab wheel that’s resistant to water, sweat and heat. It needs to have high-resistance.
  • Wheel type: You can choose between wider wheels (more variety of exercises) or thinner wheels (which offer more stability).
  • Number of wheels This depends on your ab wheel skills. If you’re a beginner, it’s better to have two wheels as they offer more stability.

Related Entries

Review of Abdominal Wheels and AB Rollers

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About Isabel del Barrio
Isabel del Barrio
Isabel del Barrio really loves sport, demonstrating it from a very young age and sharing her enthusiasm and knowledge to this day
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